CrossFit and Personal Training

• Light rolling for 2 min of t spine/lats
• 1 min banded shoulder distraction
• 30 sec couch stretch
• 30 sec wall stretch
• 10 seated wall reaches

• 250m easy row
• 3 beat swings
• 6 push ups
• 9 squats
• 250m moderate row
• 3 pullups
• 6 dowel pass thrus
• 9 OHS w/ dowel

Snatch primer:

On the Minute x 5 – Light load (if not empty BB):

• 1 Slow Snatch Deadlift (3 second ascent)
• 1 Hang Power Snatch
• 1 Overhead Squat
• 1 Snatch Balance

Building upon last week. EMOM

• Minute 1 – 3 Squat Snatches @ 73%
• Minute 2 – 2 Squat Snatches @ 75%
• Minute 3 – 1 Squat Snatch @ 78%
• Minute 4 – Rest
• Minute 5 – 3 Squat Snatches @ 75%
• Minute 6 – 2 Squat Snatches @ 78%
• Minute 7 – 1 Squat Snatch @ 81%
• Minute 8 – Rest
• Minute 9 – 3 Squat Snatches @ 77%
• Minute 10 – 2 Squat Snatches @ 80%
• Minute 11 – 1 Squat Snatch @ 83%

c) WOD:

Isabel meets Karen – 10 Rounds For Time:

• 3 Snatches (135/95)
• 15 Wall Balls (20/14#–>10’/9′)

Time cap: 20 mins

3x:

• Sandbag bearhug hold (heavy) – 45s, then 5 squats

• Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash